Method

Dopamine menu

A pre-planned list of healthy dopamine sources you reach for instead of scrolling.

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The ADHD brain will seek dopamine anyway — give it a menu of better options prepared in advance.

List activities by category: starters (2 min: cold water, a favourite track), mains (a walk, a workout, a hobby), desserts (in moderation: a game, a show), specials (something rare).
Keep the menu at hand (a card, a note) — in a craving moment you don’t invent, you pick from the list.
Combine with asking yourself: what do I actually need right now?

Helps with

1 source

Scientific grade verified against the literature. No entries = no direct studies (graded from mechanism/experience).

A A — strongest evidence: meta-analyses or RCTs directly confirm it works (or, for diagnostic tools, strong validation of accuracy).

B B — good evidence: a single RCT, or a strong mechanism with supporting studies.

C C — weak / preliminary: a plausible mechanism, but few direct, controlled tests.

D D — no evidence: theory or isolated anecdotes, no studies.

Applies to: ADHD